Trojan PACE 380, User Manual

21

WARM UP & COOL DOWN

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WORKOUT GUIDELINES CLEANING

Each workout should include the following 3 parts:

1. A WARM-UP:

5 to 10 minutes of stretching and light exercise.  A proper warm-up increases your body

     temperature, heart rate, and circulation in preparation for exercise.

2. TRAINING ZONE EXERCISE:

20 to 30 minutes of exercising with your heart rate in your

     training zone. (Note: During the first few weeks of your exercise program, do not keep your heart

     rate in your training zone for longer than 20 minutes). 

3. COOL-DOWN: 

5 to 10 minutes of stretching. This will increase the flexibility of your muscles

     and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan 3 workouts each week, with at least 1 day

of rest between workouts. After a few months of regular exercise, you may complete up to 5

workouts each week, if desired. Remember, the key to success is to make exercise a regular and

enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches are shown on the right.

Move slowly as you stretch, hold the position and never bounce.

1. TOE TOUCH STRETCH

Stand with your knees bent slightly and slowly bend forward from

your hips. Allow your back and shoulders to relax as you reach down 

toward your toes as far as possible. Hold for 15 counts, and then relax. 

Repeat 3 times. 

Stretches:

Hamstrings, back of knees and back.

2. HAMSTRING STRETCH 

Sit with 1 leg extended. Bring the sole of the opposite foot toward

you and rest it against the inner thigh of your extended leg. Reach

toward your toes as far as possible. Hold for 15 counts, and then relax.

Repeat 3 times for each leg. 

Stretches: 

Hamstrings, lower back and groin.

3. CALF/ACHILLES STRETCH

With 1 leg in front of the other, reach forward and place your hands

against a wall. Keep your back leg straight and your back foot flat on

the floor. Bend your front leg, lean forward and move your hips toward

the wall. Hold for 15 counts, and then relax. Repeat 3 times for each

leg. To cause further stretching of the Achilles tendons, bend your

back leg as well. 

Stretches:

Calves, Achilles tendons and ankles.

4. QUADRICEPS STRETCH

With 1 hand against a wall for balance, reach back and grasp 1

foot with your other hand. Bring your heel as close to your buttocks

as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. 

Stretches: 

Quadriceps and hip muscles.

5. INNER THIGH STRETCH 

Sit with the soles of your feet together and your knees outward. Pull

your feet toward your groin area as far as possible. Hold for 15 counts,

and then relax. Repeat 3 times.

Stretches:

Quadriceps and hip muscles.